15 Minute TARGETED Glute Workout - Dumbbells | Caroline Girvan

GLUTES ON FIRE in 15 minutes! Focusing on not just lifting the weight, but the movement pattern from the bottom right to the top of the movement! Contracting of the glutes at the top, slow release to lengthen when the exercise calls for it! Variations include of course isometric holds, small pulses and 1/2 reps, bodyweight only, unilateral work and banded!

For this glute focused 15 minute workout, you will need a dumbbell (or larger kettlebell or barbell), a chair/bench for the hip thrusts and a glute band (the higher the resistance generally the better!). I also use a towel to place under my dumbbell during hip thrusts for comfort.

The dumbbell I am using throughout is 25kg!

The timer will be on throughout for 50 seconds of work, 10 seconds rest!

Each set of hip thrusts will vary however once we reach the sumo squats towards the end, it will be 3 sets of that exercise!

HIP THRUST FULL RANGE
HOLD (THRUST ON BEEP)
SMALL PULSES!
1/2 REPS!
STAGGERED THRUST (one side)
SWITCH SIDE
SINGLE LEG HIP THRUST
PARTIALS (same side)
SINGLE LEG HIP THRUST (switch side)
PARTIALS (same side)
BODYWEIGHT BANDED THRUST!
SUMO SQUAT (pause at bottom)
SUMO SQUAT (pause at bottom)
SUMO SQUAT (pause at bottom)

FINISHER:
30/30

SUMO 1/2 REPS W/DUMBBELL
BODYWEIGHT ONLY!

When it comes to glutes, for me it’s less about the weight you lift, it’s about that mind to muscle communication and connection. Constantly ‘thinking’ during each rep about lifting solely with the glutes!

To an extent, try to relax during the hip thrusts! Aim to lift through the glute only!

I tilt forward more during the sumos but this is your own preference! I like to change my positioning often so as long as back is straight, chest open and tilting forward from the hips then you can tilt forward to however feels comfortable for you!

A quick bit intense session to hit those glutes!!! A perfect workout to save for when you want a quick glute workout!

Enjoy!!

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases